If you find yourself coming up with an excuse every time you are about to exercise, it’s time to find a new strategy!! Staying motivated to work out can be challenging, but here are several strategies  to keep your fitness routine on track:

 

1. Set Realistic and Specific Goals with Action Plans

• Realistic Goals:

  It is fun and easy to set high lofty goals, but if they are too extreme, they will result in being temporary. Start small and create daily habits that you can actually stick to.

• Specific Goals:

  I want to lose weight, I want to become a morning person, I want to be stronger… these are great goals, but not very specific. I want to lose 10 pounds in 2 months, I want to start waking up at 6:30am and going for a 15 min walk daily, I want to do 10 bodyweight push ups by March. These are more specific goals and can help you to create action plans to achieve them.

• Action plan:

  Waking up early for example: If you normally wake at 7:00am and your goal is to wake up at 5:00am, start by setting the alarm for 6:45am, adjust to that for a couple of weeks, then set your alarm for 6:30am and work your way up. This is a more realistic and achievable habit. Breaking habits or creating new ones takes time. You need daily action plans to help you achieve your goals.

1. Find a Workout You Actually Enjoy

• Get a Variety:

  Try different forms of exercise until you come across something that you actually enjoy. Weightlifting, yoga, swimming, cycling, pilates, ect. There are so many different forms of exercise and ways to get in movement.

• Make it Fun:

  When you enjoy what you’re doing, it’s much easier to stay consistent. Change up your playlist and get some new workout clothes. Listening to music that makes you feel energized can help set the tone of your workout. Buy yourself new workout clothes that make you feel more confident. Sometimes just  small changes can be motivating.

• Avoid Boredom:

  Change up your workouts to keep them exciting. This is actually crucial to prevent plateaus. Incorporating new sets, reps, pulses, holds, and different levels of intensity not only keeps you from feeling bored of the same exercises, but also improves your strength.

3. Make it Part of Your Routine

• Consistency is Key:

  Set a fixed time to work out, whether it’s in the morning or evening, so that it becomes a regular part of your day. Look at your calendar before the week starts and carve out each day when you are going to fit in your workout, and STICK TO IT.

• Schedule It Like an Appointment:

  Treat your workout like any other important meeting and make it a non-negotiable part of your day. You would not cancel a call with your boss or miss your botox appointment. Your workout is equally important and should be a priority.

4. Get a Workout Friend or Trainer

• Accountability:

  Exercising with a friend or personal trainer will help you with accountability. It is easier to find an excuse when you have nobody waiting for you to show up. A trainer is not only going to keep you accountable but is going to push you past your limits and help you avoid injuries from improper form. Join FitByBrittany and start training with me! Training with a friend can also help make the workout more fun and become something you look forward to.

 

5. Track Your Progress & Celebrate Milestones

• Fitness App:

  Use an app or fitness tracker to monitor your progress. Photos are a great way to keep track of how your hard work is changing your body. Getting body composition scans is the best way to know exactly what your lean mass and body fat percentages are. This allows you to know what is happening in your body, far beyond what the scale shows. FitbyBrittany has just the app for you!

• Celebrate Small Victories :

  After reaching a milestone or changing a habit, reward yourself with something that makes you feel good! Be careful not to always  reward with treats or pleasure foods. We want to enjoy these foods in moderation, but not create a mindset that food is a reward, instead of something that we use to fuel and strengthen our bodies.

6. Make It Convenient

• Home Workouts:

  If going to the gym is a barrier, try home workouts. Many app platforms (like FitByBrittany) offer great workout programs with minimal equipment. There are less excuses when you can complete a quick 20-minute workout in the comfort of your own home.

7. Focus on How It Makes You Feel beyond Physical Appearance

• Mind-Body Connection:

  Pay attention to how working out makes you feel mentally and physically. Endorphins can become a powerful motivator to keep going. The sense of accomplishment, strength, and energy after a workout can be a great motivator to continue.

• Positive Affirmations:

  Use positive self-talk to encourage yourself, especially when motivation is low. Focus on the positive changes you see and feel, rather than focusing ONLY on the body parts that you are unhappy with. This is very important to keep a healthy mindset and keep the motivation to keep working hard instead of getting completely discouraged.

• Health Focus:

  Shift your motivation from just looking a certain way to feeling healthy, strong, and capable. Health is all encompassing of mental, emotional, and physical health. Maybe you are a person that is working towards getting off medications or getting cholesterol down. Focus on how your exercise and new way of eating helps you towards these goals.

• Stress Relief and Mental Health:

  Exercise is a great way to manage stress, anxiety, and boost mental health—remind yourself of the psychological benefits. Exercise is a form of self-care, and it strengthens the mind as much as the body.

 

By combining these strategies, you can stay motivated and committed to your fitness journey! The key is consistency, enjoyment, and focusing on the benefits that extend beyond appearance, such as improved health and mental well-being.